#but terrible if you have a neurological condition like adhd or autism

[fedorahead]

psychology is basically someone who went to too much school pulling out a bowl from the stew pot and calling the bowl that got mostly potatoes potato soup even though they picked out the potatoes and left behind meat

and then another doctor is like "hmm yes i think this is meat soup" because there's mostly meat left

and then a psychiatrist sees the lone bay leaf and exclaims "behold! bay leaf soup!" and pulls the bay leaf out and decides you're cured

[loving-n0t-heyting]

Saw again the thread that floats around about the “hint of colour” scene in the birdcage, where the protags mom dad tries to dress and present as masculine against his nature. And how emotionally ppl relate to that

Strange to reflect on my own experiences there bc I definitely also caught lots of flak for how I walked/dressed/talked except not so much for being gay or gnc as for being a weird nerd. Like it was pretty fucked, have you ever had security come up to you and tell you off for the way yr walking? To have this be like, a recurring feature to yr life? Which was just the egregious tip of the whole constant repressive ordeal. But you can’t really tie that to a broader social movement in the same way! There is nothing like gay sex/relationships as an activity or social form around which to build a movement for behaving like a weird nerd. You can tie it to like, autism or adhd or whatever, but those are fundamentally clinical labels, which really changes the way in which that kind of movement works. Can you imagine if ppl replied to that scene in the birdcage saying, “oh I feel so seen as someone eventually diagnosed with lisping-prancing faggot disorder!” It would be utterly different. Different and worse

There is ofc the nebulous social identity of “nerd”, but the last two decades have been a ceaseless lesson in why it is a terrible idea to attach great political importance to that

Anyway it’s a pity, there really is a behavioral constellation around this stuff the same way there is around sissy gay men, one you don’t need recourse to neurological conditions or self identified hobby/aesthetic affiliations to notice, and ppl really do get eaten alive over it for no good reason, but not in a way that can be rendered coherent to ppl incapable of morally reasoning from principles instead of shutting off criticism for clearly delineated characteristics once it’s drilled by ambient social reinforcement into their thick skulls such characteristics are Valid. Oh well!

[brightlotusmoon]

Me, trying to explain how I'm autistic to someone with an autistic kid who thinks he might be autistic so I was trying to be simplistic:

Yes, the scholarly side of autistic advocates have linked it to genetics. Environmental cofactors are still being studied. But it's really just our developing brains rewiring into a more sensory oriented neurotype. Autistics have a lot more sensory neurons all over, it's been found. We're like Linux in a Mac world, to use a popular analogy. And we get quickly overloaded with a deeper synesthetic reaction to both external and internal stimuli, thus the functioning labels given to us are much too arbitrary. Our spectrum isn't a line, it's a Mobius strip. A color wheel. A sundae bar.

Like... my support needs are low for the most part, but that doesn't mean my functioning levels are high. It doesn't mean my autism is mild or slight. It means that neurotypical society sees my autism as "less disruptive" overall.

For example, I headcanon all four Ninja Turtles as autistic in four different ways. We know how unique they each are. And they each display a comorbidity or two, like Mikey's ADHD. I'd say they all have PTSD, just imagine Donnie's though. And Raphael has multiple anxiety disorders, alexithymia, emotional dysregulation. But for years and years, I didn't know those terms fifteen years ago, even ten.

TMNT History Time! Back in the 2000s after the 2003 show came out, Aspergers became noticed and the fandom decided that Donatello had it. Some folks also knew that Michelangelo had undiagnosed ADHD, but ADHD was being demonized at the time and many fans didn't like that Mikey was "the poster boy." And others suspected that Mikey had it but they stereotyped him and exaggerated his loud obnoxious immaturity.

I had just been diagnosed ADHD back then, just before 2003, also with dyscalculia that nobody understood. And I was also a young adult undiagnosed autistic. I'd also been born with what the doctors called 'mild' spastic cerebral palsy that was seen as Not So Bad because I didn't look like a stereotype. And because of all that, I had very strong Feelings about Don and Mike, for me it was a big deal, seeing different parts of myself in both turtles.

History within History! During that time, Autism Speaks was founded and quickly became disliked by the majority of autistic activists as they advertised and cemented the vicious ideas that autism was a terrible burden that made people want to kill their children, that autistic people weren't fully human, in fact 'the least us' and likened to lepers according to the founders of Autism Speaks, that autistic kids weren't full human people unless they had ABA and were physically abused and emotionally gaslit into conforming, even in modern ABA which encourages manipulating autistics into being happy, the core of the ABA therapy concept.

Now, by that point, my mentors had coined terms like 'neurodivergence' to identify individuals versus neurodiversity as a group - they had previously coined 'cousin neurologies' to connect the comorbidities between autism and ADHD and other conditions. Autism Speaks began plagiazing their online essays, editing them to leave out important parts, because the autistic authors talked about being fine the way they were, talking about not needing a cure.

Then, Autism Speaks began promoting eugenics. And afterwards it was decided that Aspergers, which came out of the eugenics programs from WWII, would be merged into the autism spectrum in the USA, which felt right as more research showed how autism was not so much a disability or disorder by itself as it was a whole brainbody wiring down to cellular structure, a collective of traits, skills, syndromes, strengths and weaknesses, which could be disabilities and skill sets alike.

An entire movement within the advocate community began that started looking at fictional characters who could be autistic or ADHD or both. Kids and adults would be able to relate.

And now, fandoms are actively creating original characters with autistic traits, with ADHD, by actual autistic fans or allies who closely research the neurologies. I didn't have anything like that when I was young.

I didn't have the words, not even labels to defend from people who.now roll their eyes claiming "labels are for soup cans" and "we don't do labels" - also, PS, in order to say you don't do labels you first need to be able to know what labels you could have and be able to make a choice in having labels, and I didn't even have that - so I love having such a choice.

And you will have to put up with me writing fiction about autistic ADHD pansexual demisexual characters who are psionic. See, having been born with brain damage and cerebral palsy, I really wanted to be Jean Grey so I could have telekinesis) and I once wrote an unfinished crossover between X-Men and Ninja Turtles where 2003 Mikey gained the power of The Phoenix and later a Supernatural crossover where Mikey and Sam became friends.

TLDR, there's a lot of flavors of being autistic.

[t-baba]

The Autistic UXer: Understanding, Researching and Designing for Autistic People

I’ve always known there was something different about me. Everyone is different in their own way, but I’ve always known there was more to it for me. Turns out I was right. At the age of 29, I was diagnosed with Asperger’s Syndrome. That means I’m autistic. I was born with a differently wired brain, which makes me neurodiverse.

There are lots of people out there with different brains. They cover a broad range of differences including: autism, ADHD, dyslexia, traumatic brain injury and many more. Different brains are beautiful because they think differently on a whole other level. I think we need that.

At UX Australia 2017 this year, I spoke about my experiences as an autistic UXer and I’d like to expand on some of what I shared at the conference.

Defining autism and how I see it

At a high level (and keeping in mind that I am not a medical professional), autism is characterised by a series of traits. Autistic traits fit into something called The Triad of Impairments. It’s a model that shows the three key areas that all autistic people have differences in: social communication, social interaction and social imagination.

  While I appreciate the value it holds for diagnostic practices, to me the Triad of Impairments doesn’t do much else. It doesn’t communicate the experience of being autistic – what it actually means and how it feels. I also don’t consider myself to be impaired.

Autism has a severity scale attached to it that I also don’t find helpful. The scale has 3 levels:

Autism Spectrum Disorder (ASD) Level 1 (the condition formerly known as Asperger’s Syndrome)

ASD Level 2

ASD Level 3

I find this problematic because severity of symptoms doesn’t necessarily represent experience and can lead to misconceptions. Don’t think that because I come in at ASD Level 1 my existence is ‘mild’ or I’m ‘not that autistic’.

Autism is autism. There is nothing mild about it. Autistic people diagnosed at ASD Levels 2 and 3 also aren’t necessarily ‘more impaired’ or ‘worse off’. They might be perfectly happy communicating and interacting with the world differently and that should never be viewed as a problem.

I also find the severity scale somewhat misleading because it creates potential for people without medical knowledge to believe that the autism spectrum is linear which it absolutely is not. Add that to the fact that neither model clearly explains that no two autistic people are exactly the same and you’re left with a bit of confusing mess that doesn’t communicate how it actually feels to be Autistic and the type of support that’s needed.

To fill in this gap (again, please remember I’m not a medical professional), I created my own model to help me explain what I feel it means to be autistic.

I’ve always viewed the spectrum overall as a highly detailed colour wheel with segments of shades, tints and hues.

Take this colour wheel and imagine splitting it into three sections like this and overlaying the Triad of Impairments model.

Colour wheel with triad of impairments model overlaid.

Drilling down to the next layer, within each of the 3 areas, you can see 4 ‘slices’ – like a pizza. Now I’d like you to imagine that each slice of colour wheel pizza is a high-level autistic trait.

As an example, I’ve chosen the Difficulty understanding ‘unwritten social rules’ trait that lives under Social Interaction. You’ll notice within the pizza slice is a series of segments which make up the hue, shades and tints of the colour yellow.

The segments represent the different ways in which the high-level trait might present in an autistic individual. For example: standing too close to other people, inappropriate conversation topics, eating before everyone else has received their food (it’s illogical to let my food go cold on account of you) and many, many more. In my diagram, each segment holds equal weighting and is about differences, not severity.

An autistic individual’s unique configuration of that presentation can be shown like this:

When you put it all together for all the pizza slices, you get this:

Every autistic person has their own unique version of this. Not all autistic people have all the traits but we all come from the same colour wheel pizza. The same trait might also appear in two people but one might experience it more or less intensely than the other. Some autistic people might also have more or less slices in their colour wheel pizza. This is a very high-level way of viewing and communicating the spectrum that I’ve found useful for building awareness and understanding.

Busting myths about autism

There are a number of silly myths about autism that make me want to tear my hair out.

No, I’m not a genius. My IQ is 143 and I did reach my adult reading age when I was 6. But given that UX is full of super smart people, I’m probably quite average. I’m absolutely terrible at maths and I only enjoy the practical experiment fun side of science – I find the reporting and clean up unbearably boring. I’m not a robot. Every single one of my specialised interests is in a creative field. I’m good at music, art, design and writing. I really do have a husband and please, please, please stop asking me about Rain Man.

The biggest and by far most annoying myth of all, is the myth that autistic people lack empathy. That frustrates me because it is the absolute opposite of the truth.

As an autistic person, I experience the world at a heightened level of intensity. I’m hypersensitive to everything in my world: light, sound, colour, textures, shapes, movement, my emotions and the emotions of those around me. Everything hits me in one go like a blastwave and it can take a moment to process and adjust. When I get overwhelmed and the world just gets too much, I experience something called sensory overload. Then I either spin out of control and experience a meltdown or I shut down and completely withdraw.

Autistic people don’t lack empathy. What we lack is the neurological capacity to communicate and cope with empathy overload.

I’ll give you an example. When I hear someone crying, regardless of whether or not I know them, I instantly feel a stab of intense emotional pain. I simultaneously feel panicky, sad and on the verge of tears myself. I’m frozen to the spot because I’m feeling those emotions alongside that other person and I can’t process it all or figure out what to do about it. In that moment, I can’t communicate what’s going on inside me and it can look a lot like I can’t relate or share the feelings of others. In reality, I’ve already related and shared and my brain is shorting out due to excessive emotion flow.

Designing and researching for autistic people

There are a number of assistive technologies and design examples out there for autistic people. The problem is, many of them are for children and most are aimed at changing our communication differences. Designing to change autistic traits rather than to maximise strengths is not helpful. There’s nothing wrong with being autistic. We communicate differently; deal with it.

Focusing design efforts on ‘fixing’ autistic communication differences so that we fit in with everyone else goes against the diverse and inclusive society we all have a right to enjoy. Autistic people are not broken and we don’t need fixing.

This kind of thinking also misses the mark on a vast expanse of design opportunities that would be helpful. What we really need is support and empowerment to just be ourselves. Because everyone deserves to feel safe to be themselves.

Some examples of how UX can empower autistic people include:

Design that supports our sensory differences or minimises sensory overload

End to end assistance for complex experiences such as navigating an international airport from booking to boarding and beyond

Tools to help manage Executive Function related differences in areas such as: planning, time management, problem solving and organisation.

Awesome autism design examples

I’d like to share three amazing examples with you. I searched high and low and there isn’t a lot out there, but these ones are absolutely amazing.

New Struan School (Scotland)

The first one is the design of the New Struan School in Scotland. Schools in Scotland are required to provide a safe and stimulating education environment with a strong focus on inclusive design principles.

The design of the New Struan School took those principles beyond government recommendations to create a specialised environment for autistic people aged 5 to 19. The design of the school was driven entirely by the needs of autistic people. Some of my favourite design elements include:

A wide, central walkway lit by natural light from a glass atrium ceiling

Quiet spaces for mental recharging and for taking much-needed breaks from socialising

No fluorescent lights and adjustable daylight simulators for rainy days

Large carpeted spaces to absorb sound

Glass panels on classroom doors

Curved walls to guide movement from one space to the next (I suspect that might help with acoustics too!)

Inside the halls of the New Struan School. Source

The New Struan School is for autistic students only – imagine what could happen if this kind of thinking were applied to all types of schools! There are many neurological differences that would benefit from small environmental tweaks that just blend into a seamless design for everyone. Don’t stop at one – I’d like to see this type of thinking applied to mainstream schools and universities too.

Stimtastic (US-based shipping to most countries)

For autistics and by autistics, Stimtastic is an organisation that creates and sells toys and jewellery that supports ‘stimming’. Stimming refers to our need to self-stimulate which kind of looks like fidgeting but is much more than that. When we’re feeling overwhelmed or stressed, stimming helps calm us down. Stimtastic sells a wide range of products and all of their original products are researched and designed with and for autistic people.

Stimtastic jewellery. Source

More than just a shop, 5 core principles lie at the heart of Stimtastic:

Affordability- most products on the website are under $10 USD each with the most expensive item being a $25 USD bike chain bracelet

Representation- handmade jewellery and handmade toys are crafted by neurodiverse people

Inclusion – products are not categorised by age or gender and simply provide a detailed description allowing customers to decide what’s best for them

Giving back – 10% of proceeds from sales goes back into the autistic community

Celebration – shopping with Stimtastic is fun and in my experience, very human.

I love their fidget jewellery. it’s so subtle and I can wear the thing that’s going to help calm me down without feeling like I need a bigger bag.

Nana’s Weighted Blankets (Australia-based)

Nana’s Weighted Blankets is probably one of the best examples I’ve seen for providing sensory comfort to autistic people. This company was started in 2009 when ‘Nana’ (also known as Sharon) learned that her then 5-year-old grandson, Toby, had been diagnosed with autism. Toby was having a very hard time getting to sleep and he was exhausted. Sharon thought a weighted blanket might help but she couldn’t find anyone here in Australia that made them in a way that was safe, affordable and machine washable – some of the options out there were filled with popcorn. So, she made one herself. And it worked!

Nana’s Weighted Blankets. Source

What I love about these blankets is the level of customisation available. The weight, the size, the fabric, the pattern can all be selected and if you want to go heavier than the listed options, all you have to do is send an email.

Tips for designing and researching for autistic people

Here are some key things to keep in mind when you’re designing and researching for autistic people.

When researching for autistic people

Allow extra time for questions when planning the session

Conduct the research in a quiet room with natural lighting and recognise that autistic people are quite sensitive to their environment simply by asking “Is there anything I can to make you feel more comfortable?”.

Treat us like any other participant- we’re just people

If an autistic person brings a parent or carer with them, speak directly to the autistic person. Our parents and carers do NOT speak for us

Don’t be put off by our unusual eye contact. Holding eye contact can be quite painful for some autistic people and should never be taken as a sign of disengagement

Consider not having observers present in the same room. It can be a bit overwhelming- especially when those observers don’t stay silent like they’re supposed to!

Provide clear, bullet-pointed instructions upfront both written and verbally

Understand that our facial expressions don’t always match how we feel on the inside – if in doubt just ask!

These tips are of course most useful when you actually know that the person is autistic. You may come across an autistic research participant without realising, so it’s something to keep in the back of your mind. Don’t ask the person outright. They not may be or they may be undiagnosed. Instead, just focus on finding out what you can do to make the person feel comfortable.

When designing for autistic people

Upfront discovery research is essential and assumptions about our needs and perceived limitations must be avoided.

Be certain that you are adding value. The market is already flooded with frankly useless apps and online tools for autistic people – do your research and you’ll avoid designing something that simply isn’t needed let alone wanted.

Don’t design to change autistic traits or try to ‘teach’ us to do something – that is ableist and dehumanising.

Design for autistic people, not their parents or carers. There are plenty of tools, experiences and support systems designed for parents and carers but there is a significant shortage of useful design for autistic people – especially for autistic adults.

View autism and other neurological differences the same way you would any other disability – with respect.

Practice inclusive language: avoid terms like ‘suffers from autism’ ‘trapped by autism’ and the creepiest one I’ve heard so far, ‘touched by autism’ (I can assure you that autism does not go around touching people).

Do your research before aligning to Autism related organisations – some promote abusive therapies and do nothing more than throw blue puzzle piece themed pity parties for the poor suckers who raised us. Look for organisations that are run for and by autistic people.

Do design with us to help change perceptions and de-stigmatise autism �� co-design, co-design and co-design again!

I’ll leave you with this amazing animated video created by Alex Amelines that explains a bit about what it feels like to be autistic in a really beautiful way.

The post The Autistic UXer: Understanding, Researching and Designing for Autistic People appeared first on UX Mastery.

by Ashlea McKay via UX Mastery http://ift.tt/2iipxEK

[sherristockman]

Can Ginkgo Give Your Brain a Boost? Dr. Mercola By Dr. Mercola Years ago, a public service announcement in the U.S. concluded with this powerful statement: “A mind is a terrible thing to waste.” While that tagline promoted an education fund for minority college students, it could just as easily be used to underscore the importance of taking care of your brain health. I say that because of the prevalence of degenerative brain diseases, such as age-related dementia and Alzheimer’s disease. Like me, you may have coworkers, neighbors, friends and family members who are affected by one of these progressive “mind-robbing” diseases. The numbers of those affected continue to grow at alarming rates, with more than 5 million Americans currently living with Alzheimer’s.1 While it’s terrible to watch a loved one slip away and literally “lose their mind,” it’s also important to remember that dementia and Alzheimer’s are not a normal part of aging. Rather than try to counteract the effects of these diseases once they develop, it’s better to adopt a healthy lifestyle now that will help you successfully avoid them. Over the years, many studies have considered the effectiveness of ginkgo biloba for the treatment of Alzheimer’s and dementia. The latest research demonstrates ginkgo’s protective effects on the brain when exposed to aluminum chloride, a neurotoxin previously linked to Alzheimer's and other cognitive impairments. What Is Ginkgo Biloba and How Does It Help? Given that the ginkgo tree is among the oldest trees in the world, ginkgo seeds have been used in traditional Chinese medicine and other types of treatment for thousands of years.Over the years, ginkgo has been transformed into capsules, cosmetics, extracts, tablets and teas. Today, ginkgo biloba is a top-selling extract and dietary supplement. Beyond what was mentioned above related to its potential cognitive- and memory-boosting properties, some of ginkgo’s benefits are thought to be as follows:2 Decreases leg pain caused by narrowing of your arteries (intermittent claudication) Treats eye problems, such as age-related macular degeneration, diabetic eye issues and glaucoma Supports the treatment of multiple sclerosis, sexual dysfunction and tinnitus, among other health conditions Ginkgo is believed to positively affect your body by increasing blood supply, reducing blood viscosity, boosting neurotransmitters and reducing harmful free radicals.3 According to WebMD,4 an adult dose of 120 to 240 milligrams (mg) of ginkgo biloba per day seems to be effective for addressing memory problems. Some have suggested even better results may be achieved by taking ginkgo in combination with panax ginseng or codonopsis. In the video below, Tom O’Brien, master herbalist, presents 10 health benefits of ginkgo biloba. Ginkgo Now Shown to Protect Your Brain Against Aluminum Chloride In recent years, it has become increasingly clear that aluminum toxicity plays a role in neurodegenerative diseases. Because aluminum targets the same areas of your brain and nervous system, people with aluminum toxicity display many of the symptoms shared by those with attention deficit hyperactivity disorder (ADHD), autism, dementia, Parkinson's and other neurological diseases. Inhaling aluminum dust or vapors sends aluminum particles directly into your lungs in a highly absorbable form. From there, they pass into your bloodstream and are distributed throughout your body, including your bones and brain. Exposure to aluminum is an occupational hazard for workers in agriculture, factories, mining and welding. Furthermore, you ingest aluminum vapors every time your nose catches a whiff of cigarette smoke. Studies of the health effects of aluminum vapors are grim, pointing to high levels of neurotoxicity.5 In a 2016 study published in Nutrition,6 ginkgo biloba was shown to protect the brain from toxicity associated with aluminum chloride. Exposure to aluminum chloride has been linked to Alzheimer's and other cognitive impairments. The study, which lasted three months, was composed of four groups of lab rats as follows: Group 1 (control group): daily normal diet and water Group 2: daily oral dose of ginkgo biloba — 200 mg/kilogram (kg) body weight Group 3: daily oral dose of aluminum chloride — 10 mg/kg body weight Group 4: daily dose of both ginkgo biloba and aluminum chloride through a stomach tube — 200 and 10 mg/kg body weight, respectively The rats given aluminum chloride showed: ✓ A significant increase in thiobarbituric acid reactive substance (TBARS), which signals damage produced by oxidative stress (similar to rust on your car, oxidative stress is a sign of aging in your body) ✓ A decrease in antioxidants catalase, glutathione and superoxide dismutase in brain and testis tissues ✓ A significant decrease in dopamine, noradrenaline and serotonin levels in brain tissue ✓ A significant decrease in serum copper and zinc levels ✓ A significant increase in serum iron ✓ A significant decrease in testosterone In contrast, rats administered both ginkgo biloba and aluminum chloride had: Lower TBARS More of the antioxidants catalase, glutathione and superoxide dismutase in brain and testis tissues Overall, the research demonstrates that ginkgo biloba plays a positive role in protecting the brain neurons of rats from oxidative stress caused by the intake of aluminum chloride. The study authors stated:7 “The histologic examination showed some degenerative changes in both brain and testis tissues [of the rats receiving aluminum chloride], while significant improvement in biochemical and histologic changes were observed in the ‘aluminum chloride plus ginkgo biloba’ group. It could be concluded that the protective effect of ginkgo biloba may be attributed to its antioxidant properties.” These findings are in line with previous studies involving the extracts of ginkgo biloba, which are known to contain antioxidant compounds that protect your cells from free-radical damage within your circulatory and nervous systems.8 Ginkgo Also Shown to Help Slow Aging Process in Your Mitochondria A 2012 study published in International Psychogeriatrics9 suggests ginkgo biloba may slow the aging process within mitochondria of your cells, which can affect the progression of Alzheimer’s. The authors of the study said: “A growing volume of data confirms that ginkgo biloba extract reduces oxidative stress and improves mitochondrial respiration, and thus may be useful in preventing or slowing down the progression of [Alzheimer’s disease].” Other research has suggested the mitochondrial anti-aging effect of ginkgo biloba is not limited to just neurons, but also extends to blood platelets, endothelial cells, fibroblasts, heart cells and liver cells.10 Later in this article I will present some diet and lifestyle tips to boost your brain health. By far, one of the best strategies to support your brain and your mitochondria is to convert your body to burning fat instead of glucose as its primary fuel. You can learn more about metabolic mitochondrial therapy by reading my latest book, “Fat for Fuel.” Risks and Cautions Related to Ginkgo Intake According to the U.S. National Center for Complementary and Integrative Health,11 intake of ginkgo biloba is thought to be safe for healthy adults when taken by mouth in moderate amounts. Potential side effects of ginkgo may include allergic skin reactions, dizziness, headache and stomach upset. An increased risk of bleeding is possible with ginkgo if you are older, pregnant or have a known bleeding risk. Ginkgo has been shown to interact with blood thinners (anticoagulants), so do not take it if you are currently on a blood-thinner medication. For similar reasons, you should not take ginkgo before undergoing surgery or dental procedures. Also, do not eat raw or roasted ginkgo seeds, because they can cause serious side effects and may be poisonous. A 2013 study12 investigating the potential toxicology of ginkgo suggested consumption of it may raise your risk of developing liver cancer and thyroid cancer. However, that research has come under considerable criticism for the large doses of ginkgo extract that were administered to rodents daily during the two-year study.13 You Need B Vitamins If You Take Ginkgo Biloba A word of caution related to ginkgo biloba: Its seeds contain ginkgotoxin (4'-O-methylpyridoxine), an “antivitamin” that may lead to neurological problems in certain people, particularly those who are deficient in certain B vitamins.14 B vitamins are important not only when you consume ginkgo, but they are also useful in helping to reduce brain shrinkage and prevent degenerative brain diseases. In particular, folic acid and vitamins B6 and B12 have been shown to play a powerful role in preventing Alzheimer's. High levels of the amino acid homocysteine have been linked to brain shrinkage and an increased risk of Alzheimer's. B vitamins are known to suppress homocysteine. In a 2010 study,15 participants received relatively high doses of the three B vitamins mentioned above. Two years later, those who had received the vitamin-B regimen suffered significantly less brain shrinkage compared to those who had received a placebo. Participants with the highest levels of homocysteine at the onset of the trial experienced brain shrinkage at half the rate of those taking a placebo. The study authors concluded: “The accelerated rate of brain atrophy in elderly with mild cognitive impairment can be slowed by treatment with homocysteine-lowering B vitamins.” A 2014 study by some of the same scientists again underscored the importance of folic acid and vitamins B6 and B12 to slow brain shrinkage. Additionally, they noted B vitamins helped slow shrinkage specifically in brain gray-matter regions known to be most vulnerable to Alzheimer's.16 One of the targeted areas was the medial temporal lobe. Researchers said:17 “Our results show that B-vitamin supplementation can slow the atrophy of specific brain regions that are a key component of the [Alzheimer's disease] process and are associated with cognitive decline." Prevention Is Still Your Best Option When It Comes to Alzheimer's As with any chronic illness or disease, your best strategy for beating Alzheimer’s is prevention. The following four dietary recommendations are vital for maintaining brain health and staving off Alzheimer's: • Eat real food, ideally organic. Be sure to choose organic grass fed meats and animal products, as animals raised in concentrated animal feeding operations (CAFOs) are routinely fed genetically engineered (GE) grains contaminated with pesticides. Also, they are given a variety of drugs. Research has shown vegetables to be particularly beneficial for slowing age-related cognitive decline, mainly due to the antioxidants they contain. Avoid processed foods of all kinds because they contain items that are harmful to your brain, such as refined sugar, artificial sweeteners, glutinous grains, GE ingredients and pesticides. Ideally, you'll want to keep your total fructose below 25 grams per day if you are in good health, or below 15 grams per day if you are insulin/leptin resistant or are battling a chronic disease. • Replace refined carbohydrates with healthy fats. Contrary to what most people think, your brain does not need carbs and sugars. What it does need is healthy fats, such as saturated animal fats and animal-based omega-3s, which are far more important for optimal brain function. Healthy fats also support your mitochondria, a topic addressed more thoroughly in my book “Fat for Fuel.” Healthy fats to add to your diet include: ✓ Animal-based omega-3s, such as those found in krill oil and small fatty fish like anchovies and sardines ✓ Avocados ✓ Butter made from raw, grass fed, organic milk ✓ Coconuts and coconut oil ✓ Ghee (clarified butter) ✓ Grass fed meats or pasture-raised poultry ✓ Olives and olive oil (Avoid cooking with olive oil. Use it cold.) ✓ Organic pastured egg yolks ✓ Raw cacao butter ✓ Raw dairy ✓ Raw nuts, such as macadamias and pecans ✓ Seeds like black sesame, cumin, hemp and pumpkin seeds Avoid all trans fats and hydrogenated fats that have been modified to extend their longevity on the grocery store shelf. This includes margarine and various butter-like spreads. Vegetable oils such as soybean and canola should also be avoided. • Avoid gluten and casein. The main items to forego in this category are wheat and pasteurized dairy, but not dairy fat, such as butter. Research shows that your blood-brain barrier is negatively affected by gluten. Gluten also makes your gut more permeable, which allows proteins to get into your bloodstream where they sensitize your immune system. Once there, they promote autoimmunity and inflammation, both of which play a role in the development of Alzheimer's. • Optimize your gut flora. By avoiding the processed foods noted above, which discourage healthy bacteria in your gut, you can strengthen your gut microbiome. Other gut-harming items to avoid include antibacterial products, antibiotics and fluoridated water. You can easily fortify your gut by regularly eating cultured and fermented foods, or intaking a high-quality probiotic. In my 2015 interview with Dr. David Perlmutter, he explores the compelling connection between your gut microbes and brain health, relating it to a number of neurological diseases, including Alzheimer's. Additional Alzheimer's Prevention Strategies In addition to the dietary recommendations mentioned above, the following additional prevention strategies will help you avoid Alzheimer’s. ✓ Get sufficient sleep To be healthy, it’s vital you get enough sleep according to the sleep needs of people your age, targeting around seven to nine hours per night for adults, and even more for teenagers and children. ✓ Exercise regularly Strive to sit less than three hours a day, move as much as you can during your non-exercise hours and exercise regularly. Try some of my personal favorites, such as daily walking, high-intensity exercises, stretching and strength training. Scientists have suggested exercise can trigger a change in the way the amyloid precursor protein is metabolized, thereby slowing down the onset and progression of Alzheimer's.18 Exercise also increases your levels of the protein PGC-1alpha. Research has shown people with Alzheimer's have less PGC-1alpha in their brains. ✓ Intermittently fast Intermittent fasting is a powerful tool to kickstart your body into remembering how to burn fat and repair the insulin/leptin resistance that is a contributing factor for Alzheimer's. ✓ Optimize your vitamin D levels with sensible sun exposure Sufficient vitamin D helps your immune system combat inflammation associated with Alzheimer's. The optimal vitamin D level for general health ranges between 40 to 60 nanograms per milliliter. The ideal way to raise your level is by regularly exposing large amounts of your skin to sunshine. If you cannot get sufficient UV-sun exposure, taking an oral vitamin D3 supplement along with vitamin K2 and magnesium is highly advisable. ✓ Remove dental amalgam fillings Dental amalgam fillings, which are 50 percent mercury by weight, are one of the major sources of heavy metal toxicity. If you have amalgams and are in reasonably good health, review my mercury detox protocol and then find a biological dentist who can help you with the removal. ✓ Avoid and eliminate aluminum from your body Sources of aluminum include antiperspirants, non-stick cookware and vaccine adjuvants. Learn more about how to detox aluminum. ✓ Avoid flu vaccinations Many flu vaccines contain both mercury and aluminum. ✓ Avoid statins and anticholinergic drugs Drugs that block acetylcholine, a nervous system neurotransmitter, have been shown to increase your risk of dementia. These drugs include certain nighttime pain relievers, antihistamines, sleep aids, certain antidepressants, medications to control incontinence and certain narcotic pain relievers. Statin drugs are particularly problematic because they suppress the synthesis of cholesterol, deplete your brain of coenzyme Q10, vitamin K2 and neurotransmitter precursors. ✓ Challenge your mind daily Researchers suspect that mental challenge helps to build your brain, making it less susceptible to the lesions associated with Alzheimer's. Age-Related Declines Are Not Caused by a Lack of Ginkgo Biloba No matter how good the research related to ginkgo biloba is today, or becomes in the future, I strongly caution you from looking to a single supplement as a “quick fix.” Aged-related cognitive decline and signs of accelerated aging are most certainly not caused by a lack of ginkgo biloba or any other supplement! Therefore, it is essential you carefully and thoroughly evaluate your diet and lifestyle choices and habits to ensure you are doing all you can now to prevent and/or address dementia and Alzheimer’s. Choose one or two areas for positive change, and start today taking steps toward optimizing your health.